Welcome.
In this 10-minute practice,
We will be exploring the use of anchors.
An anchor is a tool that helps to bring us back to the present moment,
Here and now.
So find yourself in a comfortable position.
This could be seated in a chair with your feet resting on the floor,
Firmly planted.
Or perhaps laying down feels comfortable to you.
Making sure that whatever position you choose,
It is one that will instill a sense of alertness and aliveness in the body.
So although the body may feel relaxed,
The mind is alert and attentive.
And then committing to honoring each moment in this practice,
However it shows up for you.
So if the mind wanders,
Honoring that the mind does wander.
But noticing that it has wandered is the first step in beginning to train your attention.
And lastly,
If it feels comfortable and safe for you,
The invitation to close your eyes or soften your gaze by turning your gaze down towards the floor.
Begin to breathe naturally in through the nose and either out through the mouth or exhaling gently out through the nose.
Whatever way feels supportive for you.
Just allowing the breath to naturally flow in and out.
Perhaps noticing the sensation of the breath and where you notice the breath first.
Maybe the breath is the most apparent at the tip of your nostrils as you breathe in.
Or maybe you feel the sensation as your lungs expand with every breath,
Inhaling feeling the expansion,
The opening of the rib cage and with every exhale feeling the chest settle.
Wherever the breath is the most apparent for you,
Simply notice.
Letting go of any judgment or tendency to want to fix or change or modify exactly how you are in this moment is perfect.
And if the mind wanders again with a gentleness,
Noticing that the mind has wandered and bringing it back to your anchor,
Your breath.
And then perhaps exploring another anchor that might be helpful to you.
Bringing the awareness to sensations in the body.
Having a sensation in the body where you feel alive and present.
This could be the sensation of your feet on the ground.
Or maybe the sensation of sitting in the chair.
Maybe even the subtle sensation of your heart beating.
Experimenting with this new anchor.
Where is this sensation in your body?
What does it feel like?
Is there a texture to the sensation?
What is the quality or strength of the sensation?
Perhaps it's more subtle and really requires you to focus in order to notice its presence.
Or maybe this sensation is more prominent and it pulls your attention towards it.
Just noticing.
Not judging.
Just noticing.
And now we will sit in a brief moment of silence together.
Knowing that I am here practicing right alongside you.
And in the stillness,
Your anchor is still present.
Trust your ability to be in this silence.
To hold space for whatever comes up.
And to lovingly bring your attention back to your anchor.
And now we will sit in a brief moment of silence together.
Remembering that this stillness and your ability to move to the present moment is within you.
Always.
For the final moments of this practice,
Bring your awareness to your body as a whole.
Stepping back from the anchor you selected,
Whether that be your breath or body sensations.
And allow your awareness to expand to your body as a whole.
Sensing your body here with a gentle awareness and compassion.
Congratulate yourself for being here,
For taking 10 minutes for yourself.
For honoring however this practice showed up for you.
And knowing that whatever came up in your practice,
No matter how many times your mind wandered,
No matter what judgments appeared,
You were here.
And each time we show up to our mindfulness practice,
We are strengthening our connection to ourselves.
And increasing our ability to attend to the present moment.
To end the practice,
If it feels supportive to you,
You can bring a hand to your heart in the gesture of showing yourself gratitude and compassion and love.
Or wherever your hands are resting,
Allow that sense of touch with your body to be one of gentle compassion.
You can begin to open your eyes,
Keeping this gentle awareness as you continue throughout your day.
Thank you for being here.
